Mature Athlete: Cycle 1, Week 9, Day 1

This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and weeks 7 to 12.

The goal during weeks 7 to 12 is to increase the training intensity, add more pure strength training, and continue to work hard. During this cycle you will train three non-consecutive days per week, alternating workout sessions as follows:

Rest and recover. On off-days, consider walking or easy running on a treadmill as options, but let your body recover from the previous workout. As an older and experienced trainee, your body needs more time to heal and adapt because you have been grinding and grinding for years. If in doubt, take an extra rest day.